Nutriblogger

Light, simple blogs backed by solid research. We bring to you sound Nutrition opinion and advice, which you can implement in your daily life.

CAN ‘GLYCEMIC INDEX’ & ‘GLYCEMIC LOAD’ DIRECT US TO THE RIGHT CARB?

by Meenal Sharma | June 27, 2017

We know carbs are bad, and yet, struggle to do away with them from our diets. A good benchmark followed by the nutrition experts in the industry is the Glycemic Index. And, as it cannot be taken in isolation, there is the Glycemic Load to consider. But are these 2 benchmarks enough, and are we any closer to getting to the “Right Carb?”

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 CAN ‘GLYCEMIC INDEX’ & ‘GLYCEMIC LOAD’ DIRECT US TO THE RIGHT CARB?
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NeuScience

Science is ever-expanding, and each day brings new research and insights in the fascinating field of Nutrition and Human Health. Our academic researchers sift through the plethora of information, and in this section, we bring to you simplified Nutrition News that you can use.

ALMOST 1/3RD OF THE PEOPLE IN THE WORLD ARE OVERWEIGHT!

ALMOST 1/3RD OF THE PEOPLE IN THE WORLD ARE OVERWEIGHT!

It is not going too well for the human race, is it? Not only are we grossly overweight, 4 million people in 2015 alone have died due to diseases linked to excess weight, i.e. heart disease, diabetes, cancer etc.

In a recent survey that covered 195 countries, 600+ million adults and 108+ million children weighed in as obese, having a body mass index (BMI) above 30. According to WHO, “obesity” is now an epidemic, as it has more than doubled since 1980.

The reason? The #1 reason, as per the UN (United Nations) FAO, is that people are consuming a lot more of processed foods that are high in sugar and bad fats and are exercising less. Processed foods are low or no nutrient addictive monsters that encourage craving and promote overeating.

Though we have progressed to new era with urbanization and economic progress, we have deteriorated health wise. People who are still comfortable with their weight gain, do not realize the deadly risks that they are subjecting themselves to. It’s time for some real action -

• Be aware of the situation and be ready for the change
• Keep a check on your BMI (Weight (Kg)/Height (m2)) and maintain it below 25
• Stay away from processed foods.
• Eat traditional foods, naturally high in fiber
• The closer the foods are to nature the better
• Exercise regularly, make it a combination of Aerobics and Strength Training
• Be educated, mindful and stay motivated

(For those of you who are wondering about the other side of the spectrum- According to the UN, 800+ million people around the world, including 300 million children, go to bed hungry each night).

Skipping which meal causes more damage – Breakfast or Dinner?

Skipping which meal causes more damage – Breakfast or Dinner?

Why do you skip meals? Are you simply hard-pressed for time or you think you will lose weight this way? Do you sacrifice your breakfast in a bid to reach your workplace faster? Skipping meals has become a trend due to the modern lifestyle that makes one prone to obesity and type 2 diabetes.

So, what happens exactly when you skip a meal? Skipping a meal triggers a chain of physiological processes which affects energy balance, glucose metabolism and inflammation.

A study published in the American Journal of Clinical Nutrition assessed the effects of skipping breakfast and skipping dinner on same participants and found that compared to dinner, skipping breakfast has more detrimental effects like

• Increased post meal insulin levels
• Increased inflammation
• Increased fat oxidation

The study thus suggested skipping breakfast specifically leads to a higher chance of metabolic inflexibility and disturbed metabolism - this is the trigger for inflammation and impaired blood glucose levels. Remember, all of these point towards the development of obesity and diabetes.

Do not skip your breakfast- Nourish your body the first thing in the morning. You owe this to the future “you”.

EUROPEAN FOOD SAFETY AUTHORITY DECLARES SUCRALOSE IS SAFE

EUROPEAN FOOD SAFETY AUTHORITY DECLARES SUCRALOSE IS SAFE

Sucralose, a sweetener derived from sugar itself, is around 600 times sweeter than sugar and is used in over 4,500 food, beverage and pharmaceutical products around the world. Yet, due to a lack of awareness, people are wary of consuming it and still opt for the common and ever-so-dangerous sugar instead.

In a release on 10May2017, European Food Safety Authority (EFSA) has declared that it considers the artificial sweetener SUCRALOSE IS safe and does not cause cancer. EFSA is an extremely strict body and this declaration from them come as a relief and instils consumer confidence in the ingredient at a world-wide level.

The imminent association added that sucralose is a useful tool, when used in place of sugar and as part of a balanced diet, in helping reduce overall sugar and calorie intake, as well as manage blood glucose levels and protects from like diabetes, obesity, heart disease. It is also non-cariogenic, which means that it will not contribute to tooth decay.

It is time to make the switch from sugar to sucralose. We know that we will.

Cinnamon’s Sweet Secret: It can control blood sugar

Cinnamon’s Sweet Secret: It can control blood sugar

Keeping the blood sugar under control is the key in prevention of Diabetes and heart diseases.
There are several studies which have been undertaken to test the benefits of cinnamon for diabetes wherein cinnamon has shown to positively affect blood glucose and insulin signaling. A meta-analysis of 8 clinical trials was done to assess cinnamon's effectiveness in lowering fasting blood glucose.

It was found that cinnamon (powder/extract) results in a statistically significant lowering in Fasting Blood Glucose in people with diabetes or prediabetes.

Here’s how we can add the effective dose of 6g cinnamon powder in our diet right away-


• Steep in hot water for a cup of tea
• Add a dash to your breakfast cereal
• Seasoning on fruits and salads
• Use as stirrer for your warm beverages

Go, add some spice to your life

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Nutrition Police

We talk Only Sense. Only Science. In this section, NCNR experts uncover scientific facts that bust the most common nutrition beliefs and myths.

Myth: Honey, jaggery will not make you fat

Myth: Honey, jaggery will not make you fat

June 28 , 2016

If you follow the latest nutrition trends, you may have already cut out sugar from your diet and replaced it with alternative sweeteners such as honey and jaggery. But here’s the catch – your healthy alternative sweetener choice is as bad for your health as sugar itself.


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Nutrition Police Case Files #4: Fruit Juices Are Healthy

Nutrition Police Case Files #4: Fruit Juices Are Healthy

January 15 , 2016

NCNR nutritionists believe that the “pure” and “100% natural” fruit juices aren't as healthy as they are touted to be and are the real culprits behind fat gain. Find out why..


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Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

Nutrition Police Case Files #3: Saturated Fats Damage Your Heart

January 24 , 2016

Saturated fats have always been accused of increasing blood cholesterol levels and the risk of heart disease. The NCNR team decided to investigate and give you the real truth behind the accusation.


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Recipes

You never actually go on a diet – it is a lifestyle change. And the major struggle is how to achieve the correct nutrient profile for our fitness goals. In this section, we offer carefully hand-picked recipes to support the need of the hour – high-protein, low-carb meals. And yes, they taste good too.

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Diet Plans

There is a high Prevalence of lifestyle related diseases now more than ever – with one of the major causes being poor dietary habits. Read here about the true facts behind famous diets. Discover healthy diet plans with us that can seamlessly fit into your goal- oriented dietary regimen.

Intermittent Fasting - More of a lifestyle change than diet!

Intermittent Fasting - More of a lifestyle change than diet!

When you want to lose all that extra weight, you’ll surely think about dieting. And when it comes to dieting, we all know that what we eat matters – eating fewer calories than you expend will slim you down. One of the ideas that has been trending in the weight loss sphere is Intermittent Fasting.
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The Paleo Diet

The Paleo Diet

The Paleo diet is, without a doubt, one of the most talked about diets in the world. But, unlike most diet fads, the Paleo diet has endured because it makes nutritional sense.

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The Vegan Athlete- A Myth!

The Vegan Athlete- A Myth!

The vegetarian lobby has always tried to wrongfully convince us that the presence of animal source Protein in a diet geared towards improvement in performance & body composition is unnecessary.

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Making our Cultural Diets work.

Making our Cultural Diets work.

We Indians love our FOOD! And, although we are proud of our food culture, can we integrate it within a goal oriented dietary regimen? Yes you can.

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Nutripedia

A custom-made encyclopedia of Nutrition and Food Science terminology, painstakingly made in-house. Read up on clean, crisp and informative definitions from A-Z here.

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